DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

"BFF"
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Wreck Bag Over Shoulder (70/50)

"Ecod"
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

"Gut Feeling"
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar

Weightlifting Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

"Family Feud"
Class Divides Into 2 Teams:
AMRAP 25:
50 Meter Sled Push (95/45)
100 Meter Wreckbag Run (50/35)
200 Meter Run

"Slam Dunk"
AMRAP 15:
200 Meter Run
15 Slam Balls (30/20)
3 Rope Climbs

# DAILY MINDSET
**“Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford**
 
Failure has a negative connotation.
That it’s a mark against us – a scarlet letter.
That...

"Big Bird"
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24"/20")
20 Pull-ups

# DAILY MINDSET
**“A hero is one that knows how to hang on for one, minute, longer.” - Norweigan Proverb**
 
Often the difference between those wh...

Strict Press
Build to heavy set of 5

"Heavy Metal"
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

# DAILY MINDSET
**“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” -...

"30 Rock"
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

# DAILY MINDSET
**“One of the most difficult things to give away is kindness. It usually comes back to you.” - Anonymous**
 
Science has shown us that givi...

"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

# DAILY MINDSET
**“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci**

Leonardi DiVinci was...

Please reload

  • White Twitter Icon
  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
CFIV

​©2008 - 2019 CrossFit Inland Valley LLC.

All rights reserved.​

crossfitinlandvalley.com